I’ve been thinking about but haven’t committed yet to a HIM in 3 weeks. Goal is to finish. I’d like to do this race since I have a lot of friends doing it and am moving this winter.
Do you think I’m ready???
Advice is much appreciated.
I’ve done 3 sprint tris so far, no oly’s yet.
Swim workouts average 2000yds, at around 2:10-2:15/ 100yd pace for distance swims.
Bike part will be fine. I average 75-100miles/week and have done 2 100+mile rides this summer.
Run is a big question. My max distance run is ~8.5miles. I’m rather slow, and for distance runs keep a pace of around 11min/mile. For 5K, I’m closer to 9min/mile
Biggest brick so far, which was back in June, was 15mi bike/6.5mi run.
“I’ve been thinking about but haven’t committed yet to a HIM in 3 weeks.”
Well, despite the controversy that continues to surround same-gender marriages, I would suggest that there has never been a greater degree of acceptance to doing a HIM.
Good for you. It is good to come out. More power to you.
I say yes. You can finish the race. Your time might not be great, and you might have to walk parts of the run, but if you want to participate to hang with your friends, sounds like you’ll be fine. The swim is around 2,000 yards, the bike is less than you’ve done in some training rides, and the run, just another 4.5 miles or so. That’s doable. I’d say do one long ride/brick this weekend if you can hack it. 60 mile bike/5 mile run, and try some nutrition. With three weeks to go, this will be your last shot at getting in a long training day before taper time. Next weekend, two weeks out, do another brick…maybe 40 mile bike/3 mile run. Just my two cents as someone who’s been training for my first HIM in mid-Sept. using my own training plan. So, take my advice for what it’s worth.
I would say do it, but since your swimming and run volume have been low while your cycling distance is taken care of be careful of pacing. I think that pacing will be the key. Cruise the swim, I have done enough sprints and 4 HIMs to know the feeling of wanting to go out harder than one should. Also cruise the bike. Really low effort on the bike, this will be important as you have done long rides in the past, but remember that you need to still run a half marathon at the end. Start the bike at a way easier pace then you think you should, then when you get to the run think about running/jogging to each aid station and then walk through them. Stay hydrated and have fun, remember there will be people on the bike that will hammer past, but either they will be hurting later and you’ll see them again, or they will crush the whole race and you’ll see them at the end.
Someone else mentioned nutrition, but I do think that it is something to consider. There have been a few posts about HIM nutrition on here in the past so do a search and figure out what works best for you.
When I did my first half two years ago it was the same story. Although I’m a faster runner, my longest run to that point had been 9 miles in training (every weekend.) The only time in the race when I felt any type of distress was at mile 12 of the run, & it was a durability issue. I felt my achilles tendons tighten up & start to hurt. I figured it was because I didn’t have the running mileage under my belt. The last-mile adrenaline got me to the finish no problem and I finished in 4:50. (In retrospect I went out too conservatively on the bike as I still had plenty of gas in the tank on the run.)
Your bike mileage is high enough that you won’t kill yourself, but don’t overextend yourself on the bike or you’ll pay for it in the last half of the run. Also with your pace it sounds like you’ll be out there for 5+ hours, you’ll need to fuel correctly or else suffer the consequences. Go to gordo’s tips about HIM pacing strategy, he has good stuff on fueling etc. that will work as a starting point.
When I did my first half two years ago it was the same story. Although I’m a faster runner, my longest run to that point had been 9 miles in training (every weekend.) The only time in the race when I felt any type of distress was at mile 12 of the run, & it was a durability issue. I felt my achilles tendons tighten up & start to hurt. I figured it was because I didn’t have the running mileage under my belt. The last-mile adrenaline got me to the finish no problem and I finished in 4:50. (In retrospect I went out too conservatively on the bike as I still had plenty of gas in the tank on the run.)
Your bike mileage is high enough that you won’t kill yourself, but don’t overextend yourself on the bike or you’ll pay for it in the last half of the run. Also with your pace it sounds like you’ll be out there for 5+ hours, you’ll need to fuel correctly or else suffer the consequences. Go to gordo’s tips about HIM pacing strategy, he has good stuff on fueling etc. that will work as a starting point.
WHAT was the same story? You turned a 4:50, which is well into elite category.
I’ve been thinking about but haven’t committed yet to a HIM in 3 weeks. Goal is to finish. I’d like to do this race since I have a lot of friends doing it and am moving this winter.
Do you think I’m ready???
Advice is much appreciated.
I’ve done 3 sprint tris so far, no oly’s yet.
Swim workouts average 2000yds, at around 2:10-2:15/ 100yd pace for distance swims.
Bike part will be fine. I average 75-100miles/week and have done 2 100+mile rides this summer.
Run is a big question. My max distance run is ~8.5miles. I’m rather slow, and for distance runs keep a pace of around 11min/mile. For 5K, I’m closer to 9min/mile
Biggest brick so far, which was back in June, was 15mi bike/6.5mi run.
I think you can. I wouldn’t bother to taper, though, unless you are training 10+ hours per week. Instead, I would do longer and longer workouts for the next two weeks. You can build endurance quickly (it’s speed/power that takes forever to improve). Then the week of the event just shorten up your workouts and rest a bit more. I’m sure you’ll be fine.
Absolutely, do the Half. Like others have said here, treat it as a big challenge workout and not as a race. Having done one Half-IM last year and shorter races only this year, I advise you to be very, very careful about pacing yourself during the swim and first part of the bike. The temptation to hammer out of T1 is there, but don’t do it! Take the swim out ridiculously easy and get out of the water feeling like you have expended zero energy. Your time will be a bit slower than if you went harder (obviously), but you’ll want to save that energy for the bike and especially the run. So, just take it real easy during the swim, cruise the bike at an easy pace (easier than your long training rides, I’d suggest), so you have the best shot of “running the run”. Keep close tabs on your nutrition intake, too, this is crucial. Practice eating/drinking this weekend in your brick to see what works for you. All in all, I say go for it to have fun, simply finish the race, and hang with your friends. You’ll do great if your keep your pacing and expectations in check.
By “same story” I meant that I had limited miles under my belt. In fact, my first Half IM race was the longest ride I had done in over two years previous, and the longest run I had ever done in my life…
I was just trying to encourage the guy - just because he hasn’t done the miles doesn’t mean he can’t finish it & finish it well.
By “same story” I meant that I had limited miles under my belt. In fact, my first Half IM race was the longest ride I had done in over two years previous, and the longest run I had ever done in my life…
I was just trying to encourage the guy - just because he hasn’t done the miles doesn’t mean he can’t finish it & finish it well.
4:50 not elite? Are you insane?
To the original poster, I wouldn’t get overly worked about about pacing either. Just aim to have fun.
Do it. Start the swim slow, if its a wave start there will be plenty of people in the water soon after you. You sound like you’ll be ok for the bike. The run will hurt. I’d suggest walking the aid stations once you get tired. It appears as though you have the fitness to finish. But based on the times you gave, I’d think you’ll finish in 5:40+. Don’t worry about time so much as finishing. You get the same medal for 4:40 as you do for 6:40.
Have a nutrition plan. Any race as long as this, esp in the summer, is gonna need a strong plan.
I did my first HIM last Sunday with 4-5 Olys under my belt and a one sprint. The longest run to date was 10 miles, which I did 2x leading up in the previous weeks. The goal was to finish vertical and enjoy it. I did both. In preparation to give it perspective similar to yours, my swims were 2500-3000 yards 2-3 times per week, 60-75 mile rides on the weekends with 2-3 30 milers during the week and 6-9 mile runs leading up to it. In retrospect I should have done significantly more running at the longer distances, as my times are like yours- not fleet of foot. You will suffer on the run. Expect 1:30 per mile slower times on the second loop of the run. I would suggest you follow the pacing and nutrition tips on Gordo’s site http://www.byrn.org/gtips/gtips.htm. The nutrition plan worked fine, rode easy on the first loop of the bike and walked the aid stations. You will finish if you take it easy on the bike. Let me say it again, you will finish if you take it easy on the bike. Good luck, you’ll do fine.
I say go for it. You’ve done enough training to get you through it … Those gordo tips are good: take it easy and only water the first 45 min. of the bike; eat and hydrate esp. during the middle hour of the bike; go out easy the first 5 miles of the run. Sounds like you will be in 6-hour land (3-hour bike; 2-2:20 run) if the race is not difficult. Even if you tank and it sucks you will learn what the distance requires. I did my first HIM 2 weeks ago and love the distance.
I wouldn’t call the 4:50 elite either, at least around here. Need close to 4 hours for that. I can hit close to 5H on a good day and I am very far from “elite”.
Yes, do it. You will be fine. Just don’t burn up the bike and run very conservatively for the first half of the run. If you feel good later, pick it up and negative split the run. The 13.1 miles is much harder than a newbie at this distance thinks after about an hour or so.
I’ll post as further inspiration. I did my first half IM this year, and got through it fine. I have an ok swimming background, strong bike, and crappy run (basically MOP to FOP to BOP!). My longest run prior to the event was around 11 km, so barely over half of the distance I needed on race day. As would be expected, my results reflected that, came out of the water somewhere in the middle, up towards the top by the end of the bike, then watched everyone sail by me on the run, and still finished in 5:40 (with a 2:20 run, yeesh!).
As has been mentioned here before, don’t feel ashamed to walk the aid station, walk the hills, hell, walk the whole damn course. Your biggest critic will be yourself. If you come off the bike in decent time, you’ll finish!
Go for it. I did my first 1/2 IM at the Vineman a few weeks ago. Prior to that, I’d done 1 sprint and 1 X-Terra. I’d done over 1500m swimming only once in training, and had maybe 2 or 3 runs over 12 miles. My background is cycling, so that wasn’t a concern.
I didn’t set the world on fire with my times, and I blew up bad around the halfway point of the run - but I had a blast and look forward to doing another one.
The worst thing that would happen would be drowning, but they usually have lifeguards that can pull you out of the water. If you get past the swim, it’s a fun bike ride and a pretty long run (walk? Shuffle?)
Anyone in shape to do an Oly even moderately hard (effort-wise) is in shape to do a half. You just take it easier on all three legs. Just be patient and enjoy the day.
I’m barely in shape to even complete an Oly without walking right now, and I signed up for a half in 4 weeks. Piece of cake. Just swim a little, throw a couple long-ish rides in there, stretch the long run out to 2 hours for two weeks…nothing to it. I’ve been training WAY less than you have, and expect to be able to go at a pretty decent pace (for me) at this thing.
I wouldn’t call the 4:50 elite either, at least around here. Need close to 4 hours for that. I can hit close to 5H on a good day and I am very far from “elite”.
Yes, do it. You will be fine. Just don’t burn up the bike and run very conservatively for the first half of the run. If you feel good later, pick it up and negative split the run. The 13.1 miles is much harder than a newbie at this distance thinks after about an hour or so.
Then your definition of elite is distorted. 4:50 usually qualifies you for Kona. 4 hours? That would’ve nearly WON Vineman and would’ve taken Honu by like 15+ mins. Maybe your half-IMs are all downhill?
Totally agree w/ you on the run. The 2nd half of my first 13.1 was so much harder than any long brick run I’d done. Shockingly more difficult.
